A herniated disc occurs when the cushion between the bones in your lower back becomes compressed and bulges out, placing pressure on your spinal cord. This condition often occurs in your lower back, since the weight of your body can cause your spine to weaken over time. This condition can cause pain that may or may not get worse during physical activity. Your doctor is likely to prescribe stretching and strengthening exercises to help alleviate the pressure on your disc and help restore strength and mobility to your back.
Single Knee to Chest
Lie down on your back with your legs extended and your toes pointing toward the ceiling. Lift your left leg and bend your knee to bring your leg toward your chest. Reach down with both arms and grab your leg on the outside of your knee. Pull your knee toward your chest as far as you can without pain. Be sure that your head remains on the bed or floor throughout this exercise. Repeat as directed by your doctor. If your doctor says it's OK for your specific condition, you can also perform this exercise using both legs at the same time.
Back Extension
Lie down on the floor on your stomach with your legs extended and your hands clasped behind your back. Use the muscles of your lower back to raise your upper body and head off the ground while continuing to look at the floor. Hold this position for about five seconds and relax. Be sure that you return to the starting position using a slow and controlled movement to prevent further injury to your lower back. Repeat for 10 repetitions, or as directed by your doctor.
Alternating Arm/Leg Raises
Lie down on your stomach on the floor or other sturdy surface. Extend your legs behind you with your feet about shoulder width apart and stick your arms out over your head as if you were flying like Superman. Lift your right arm and your left leg off the ground at the same time. Hold this position for about five seconds and then relax. Repeat for 10 repetitions on both sides.
Abdominal Curl-Ups
This exercise is recommended to help strengthen the abdominal muscles that counter-balance your back muscles, while stretching the muscles of your lower back. Lie down on your back with your arms crossed over your chest and your knees bent. Be sure that the soles of both of your feet are on the floor. Use the muscles of your abdomen to lift your head and shoulders off the floor. Hold this position for a couple of seconds and then return to the starting position. Repeat 10 times.
